WALK & JOG PLAN
Getting Ready For The Great-West Life Super Run
(2.6
miles), Or The Free Press 10K Walk
Prerequisite: The program is designed for individuals who can walk
comfortably for 30-60 minutes, and have no running experience.
Schedule: 2-3 walk/jog workouts per week. Each workout has a walk/jog pattern that should be repeated to fill the workout time. The jogging pace should be slow enough to allow you to carry on a conversation.
WEEK |
DURATION |
#
OF TIMES PER WEEK |
WHAT
TO DO |
| |
10-15
minutes |
Twice |
Walk
5 minutes, jog 1 minute |
| |
15-20 minutes |
Twice |
Walk 4 minutes,
jog 1 minute |
| |
20-25 minutes |
Twice |
Walk 3 minutes, jog 1 minute |
| |
20-30 minutes |
Twice |
Walk 2 minutes, jog 1 minute |
| |
30 minutes |
Twice |
Walk 1 minute,
jog 1 minute |
| 6 |
30 minutes |
Twice |
Walk 2 minutes,
jog 2 minutes |
| |
30 minutes |
2 or 3x |
Walk 2 minutes,
jog 3 minutes |
| |
|
2 or 3x |
|
| |
30 minutes |
2 or 3x |
Walk 2 minutes,
jog 5 minutes |
| |
30 minutes |
2 or 3x |
Walk 1 minute,
jog 5 minutes |